WOD
 | Tue, Jan 12 2021 |  |
 | Welcome: Logan M |
| CrossFit 20210112 | Pullup Program 20210112 |
CrossFit 20210112
(Time, Rx2, Rx3)
Warmup
5 Sets
- 1 Pausing Overhead Squat
(10 Secs at bottom)
WOD: 21-15-9
- Overhead Squats
- Toes-2-Bar
Rx 95/65
Rx2 75/55
Rx3 65/45
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| Coach J | 9:59 Rx | | | Coach B | 4:22 Rx3 | | | Daniel O | 8:31 Rx3 | | | Rene | 6:10 | 35# | | Lisa | 6:46 | Back squats | | Elizabeth J | 7:00 | 25# | | Savannah | 9:04 | 65# |
|
Pullup Program 20210112
(Check In)
Warmup
Reverse Snow Angels
Ring Rows
Thoracic Spine Stretch
4 Rounds
- 30 Sec Hollow Hold
- 30 Sec Bar Hang
(or as long as possible)
3 Rounds
- 5-7 Seated (assisted) Pullups 2111
(any grip allowed)
rest 2 mins and 10 Pushups between sets
If you can do strict pullups then 5-4-3-2-1
Finisher
3 x 20 Banded Lat Pull Downs
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